Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	2% 57.5kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	261% 44.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.26% 0.91g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.19% 0.14g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	42.3% 16g	38g per day for Men 19-50 years
Protein	11% 6.07g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	32% 4.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	35.7% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.43mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	54.3% 1.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.7% 117mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	120% 1804mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 7 ounces of Frozen Broccoli Spears have 7.1 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B6, 3.8 times more Vitamin B9, 227.7 times more Vitamin C and 24.7 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.8 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 7 ounces of Frozen Broccoli Spears have 10.3 times more Calcium, 1.4 times more Potassium and 75.5 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 4.5 times more Copper, 2.8 times more Iron, 4.9 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus, 53.5 times more Sodium and 9.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Selenium per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 20.1 times more Energy, 128.1 times more Fat, 131.2 times more Saturated Fat, 6.8 times more Omega 3, 603.8 times more Omega 6, 8.4 times more Carbohydrate, 2.7 times more Fiber and 2.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6